4 Self- Motivating Mind Tricks

Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet?

You’re not alone and today I’ve got just the 4 Self-Motivating Mind Tricks that you need to lock onto your goals…

A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?

• Motivation will tell you to get out of bed for an early workout.

• Motivation will nag you to put down the doughnut.

• Motivation makes passing on fries a reflex.

• Motivation makes a sweat drenched workout exciting.

• Motivation constantly reminds you why you do what you do.

Self-Motivating Mind Trick #1: Pinpoint Your Motivator.

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you’ll find that motivation flows quickly your way.

Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner‘ or ‘Look more attractive.‘ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators…

• I want to have more energy to keep up with the kids.

• I want to improve my health through weight loss to extend and improve my life.

• I want to lose 15 pounds before my vacation.

• I want to restore my confidence to wear sleeveless shirts.

• I want to regain my figure to impress and attract my significant other.

Self-Motivating Mind Trick #2: Make It Official.

When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car.

Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.

Self-Motivating Mind Trick #3: Be Practical.

It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.

With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.

Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy—don’t force yourself to jog everyday if you hate jogging.

Self-Motivating Mind Trick #4: Call For Backup.

Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.

The most effective way to ensure that you meet your goal is to enlist my support, your personal trainer and coach. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met.

Call or email me today to get started on the program that will transform your life.

Coach Rob



Take Action!

There’s an action step right before you, TAKE IT!

Coach Rob, BAM

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“Set Your Bar Ridiculously High”

Don’t sell yourself short!!

#aimhigh #mindset #growth #takeaction #fitness #life #neversettle #fitfam #fitlife #goals #eatclean #healthy #lifestyle #gymaholic #hardwork #bam #bamlogic #workoutmotivation #fitnessmotivation #fitnessinspiration #fitnesscoach #coachrobj #procoach #motivation #gymlife #getfit

Real Warrior and Boot-Camper, LK!

IMG_7435I admit it, I am one of those gym-goers that walks around a little unsure of where I should start and in what order I should work out my muscle groups.  I have always been athletic, but I wouldn’t have considered myself strong.  I would walk in to the gym and feel like I was not maximizing my time spent in there.  Well, that is the person I USED to be. 

As a single mom, I was teaching at a charter school, always pressed for time, and looking to change up my fitness routine.  I bought 2 Groupons to try some new workout ideas.  The first Groupon was for Synergy Personal Training; they offered 2 weeks of unlimited bootcamp sessions and the second was for another bootcamp, which I also tried.  IMG_6611

Ready to try something different, I met Coach Rob for a consultation and decided to try different boot camps.  I tried both the 5:30am bootcamp and Rob’s 6:15am bootcamp; 2 1/2 years later, I am still going to his bootcamp 5 days a week.

I admit that I bounced around and tried everything from the complex to the simplest of programs and my favorite, by far, is Coach Rob’s bootcamp.  His focus on keeping his classes relevant, fresh, and concentrated on proper form, leave me exhausted in just 30 minutes.  Rob is constantly pushing us boot-campers to our limits with positive reinforcement and makes us feel like we are in a private sessions with him.  In the 2 1/2 years I have been at Synergy, there has not been one injury in our bootcamp.  I think our coach’s education and ability to lead a great workout is a key reason we have such a strong core group of bootcamp attendees.

IMG_7434Thank goodness I have never been one to watch the scale because I weigh 10 pounds more now than I did when I started.  By the BMI chart at my doctor’s office, I am considered over weight!  HA! I have only increased my endurance, feel that I can protect myself if necessary, and I am stronger than I have ever been!  The benefits of starting my weekdays in a positive and productive environment, with my fellow boot-campers pours over into every aspect of my life.  I am living and loving sharing my life with like-minded people!


Team KILLA’s Set #3 – The Fam-BAM!!!

IMG_5585How did my workouts and diet change my family life? 

I started my fitness journey a little later in life and started a family a lot earlier, so my life is a bit different than the lives of some women.  I live with my husband of 23 years and our adult son, so my time is more flexible than some wive’s and mother’s.  My schedule allows me to leave before work to train with Rob, and go for round two at the gym right after work.  This has actually encouraged my husband and son to increase the number of their workouts during the week. My husband and I work out at least twice a week together at the gym.  We kill some cardio and workout in the free weights section too!  The greatest thing has been that I am able to show him new workouts that he has never tried, like the TRX! I also really love it when my son asks for fitness or nutrition tips too!

IMG_6649My guys are pretty easy going  when it comes to meals.  My husband and son have very similar tastes in food, which are basically the complete opposite of mine.  I recently adapted to a mostly plant based diet.  I may be making tacos with soy crumbles and whole wheat tortillas while they are eating beef and regular flour tortillas, but we still cook and eat together as a family.  They are both very supportive of my fitness and nutrition goals and even help me find “vegan” options while we are at the store.

Since I started this fitness journey a year ago, my entire family has become more conscience of our health and nutrition choices.  We have all lost weight and increased our physical activity.  IMG_3450It’s wonderful to see how what started as a personal step has actually benefited my entire family.  We are all together on this journey and we are ALL IN! BAM!!! 



Food, Fitness, & the F-Word Set #2 — Accountability!

IMG_5599ACCOUNTABILITY!  WOW! Of course I get this question, when I have gained 9 pounds in the last 5-6 weeks!  “How do you hold yourself accountable? Do you have accountability partners?”

Accountability plays a huge role in the implementation of any plan.  It seems anywhere you turn, there are support groups, fitness trackers, and friends who can help to keep you focused on the temptation-filled path to success.  Lately, my path has been filled with  the temptations of Ampersand Ice Cream, inactivity, poor time management, and comfort food.  SO, I clearly needed to answer this question because I have not been holding myself accountable for a few weeks now.

The last few months have been crazy for me!  Job hunting, juggling some stressful things in my personal life, and insomnia have completely thrown me in to survival mode.  Let’s be REAL here.  I could have worked out my stress and frustration at the gym, but instead, I soothed my frustrations with the crutches to which I have always turned!

My accountability comes from the scale, my friends, or the Greatest Of All Time Trainer (GOATT) Coach Rob J.  I know I am not supposed to, but I weigh myself daily and it helps me to continue to making good decisions, or so I thought… As long as the number on the scale stays the same or goes down, I am happy.  AND since I just admitted I have gained a few pounds, I am not very happy with myself.  I learned decades ago to not obsess about what I weigh but — Let’s face it, the scale doesn’t lie.  IMG_5013

I am blessed to have amazing family and friends who are a great sources of motivation, mentorship, and accountability.  I spend time with friends who are active and open to meeting for coffee and a walk on a Saturday morning, meeting up at the gym, or available to talk me off a ledge when I really want to take a flying leap off of the healthy wagon.  The problem is, I have not been reaching out!

One thing about Coach Rob is that he gives me all of the tools to be successful and make our plan work.  Having him as a motivator and coach has proven to be invaluable, but he can’t workout for me, or keep me from making poor choices.  I clearly need to refocus!

Example Text I sent COACH from VEGAS!

To be honest, in the beginning, there were more days I wanted to quit than I care to admit.  Due to my spine surgery and weight gain, I was in constant pain and could not keep my balance through even 10 lunges.  I started to hold myself accountable by sending Coach Rob text messages of my cardio and workouts, no matter where I was! I need to get back to this!!!

As of last week, I have gained 9 pounds and I can tell you exactly what I have been doing wrong.

  1. I made too many exceptions on my nutrition plan.
  2. I allowed my life to control my schedule instead of keeping my appointments with the elliptical at the gym.
  3. I stopped sending texts and consulting to my accountability partners.
  4. I started drinking a lot less water! 

SO NOW, I have to refocus and get back on my mission.  9 pounds can easily turn into 19 if I allow myself to settle in to a comfort zone.  Time to hit it again.  Stay tuned for my progress report!!!



Chef B-Rizzle Set #2 – Why a Trainer?

IMG_9105What made you decide to hire a personal trainer?
Since I have struggled with my weight most of my life, I have never been comfortable working out at public gyms.  Besides being self-conscious about working out in public,  I thought the personal attention of a trainer would help me to learn what I needed to change to be successful and build a healthier lifestyle.  The positive motivation, exercises, and nutrition coaching with Coach Rob are personally adapted for me.  Having a personal trainer has helped me to sustain long term progress, commitment to our plan, and it definitely helps knowing that I have an accountability partner!

At my heaviest my doctor told me I was over 100 pounds overweight and it clearly had a severe negative impact on my health. I had high blood pressure, vertigo, sleep apnea, and terrible migraine headaches.  Any one of these ailments would leave me debilitated anywhere from a few hours to several days. After trying multiple treatment plans, doctors, specialists, a briefcase full of medications, and seeking care at Stanford Medical Center, I realized I needed to invest in my health and completely overhaul my lifestyle. 

IMG_2543I was referred to Rob and after our first meeting, I knew he was a perfect fit! His calm, positive demeanor, and his ability to understand my apprehension about working out due to my health issues was key.  Approximately 5 years before I met Rob, I was successful in losing and maintaining a 90 pound weight loss, but as many of us do, I lost the weight the wrong way. Coach Rob took the time to explain a plan that would generate slow and steady progress.   The right way! 

IMG_5133To say my first day working out with Rob was a out of my comfort zone, is a total and complete understatement.   I was comfortable in the gym because I was the only one working out, but it had been so long since I worked out that I threw up at the end of my work out. Somehow, Rob put a positive spin on me puking my guts out and I have been showing up ever since! 

A Call To Action.. Live!

Have you gotten Started?


So here we are… Mid January, and by now you have probably been inundated by many weight loss gimmicks and diet ads. Did any catch your attention? Which one did you order or buy? Or are you still waiting for something better?? Don’t wait for some “AD” to inspire you, get started now!!! I encounter clients everyday that regret not getting fit/ healthier sooner. It will never be too late, but it will get harder… Every moment you put off you are just adding to your uphill battle- Don’t do that and Start Today!

START!! YOUR HEALTH IS HANGING IN THE BALANCE!!! intro-119170454-healthy-life-freeway-exit-sign

You want to be better, feel better, and live better, but you keep allowing “other stuff” to get in your way. You don’t feel well and you probably have a combination of the following symptoms:

1. mild depression or a depressed like state

2. low energy and lethargic. no mental clarity

3. not comfortable in your own skin

4. low sex drive. low vitality

5. apathetic

6. sick and always sick

7. party pooper. can’t stay up late with family because too tired

8. achey and just sore

9. trouble moving around, getting in/out of chairs

Lets do something right now… Pick up the phone and call someone! Tell that person you need help and you want to be better. Be Honest and ask that person to help you be accountable to a better way of living. Tell that person why you want to be better and ask them if they would walk that journey with you. For those of you not fortunate to have someone like that, you can call me. This is my mission field! This is the work that God has called me to do. I would love the opportunity to work with you (or at least help you get started). It’s really not that hard, but it will take a huge commitment on your part.


The decision is yours… if you have the opportunity to be better- why not take it?

I’m not advocating that fitness is the “all and be all” (because it’s not), but what I am saying is that if your current lifestyle is void of “fitness and health”, then you are missing a huge opportunity. You see… fitness can improve overall physical function; and being better able to function means being more capable of participating in the things that are important to you (with less overall stress): Family, Work, Ministry, Service, etc. Maybe “fitness” and the pursuit thereof can be a means to an end…!?! Maybe there are things you want to do but can’t because you lack the physical ability. Maybe its time that you begin to view fitness and its benefits in a new light. There is nothing that you can do without your body… it (your body) will either enable or limit you! I suggest you position yourself to accomplish the former.

Fitness is fairly simple, but its getting started that’s the hard part. If you are in a place where you want to get started but are having trouble, call that friend or call me. We will help by way of listening, holding you accountable, and telling you that- “YOU CAN DO THIS”.

Make The Call and Start Today! You can do this!!!  nownotlater

Yours In Health and Fitness,

Coach Rob




The Massive Fitness Trend That’s Not Actually Healthy at All

The world can be a crazy place, we all know that. And giving in to the fear that is endlessly manufactured by the media is a constant temptation on the path to fitness greatness. It’s also true that sometimes sh!t gets real, and we need to be prepared to adapt instantly. Why? Because…

Life Is a Battle!

But (and it’s a big fat booty butt) just because life is a battle doesn’t mean you have to destroy yourself every time you go to the gym. Any serious athlete knows that rest, recovery, and periodization (smartly modifying intensity based on goals, performance, and ability) are absolutely crucial to optimal performance (aka kicking ass).

There is a massive trend in the fitness industry to glorify exercise as an all-out war on the body. I call it the militarization of fitness—all the boot camps, Marine-inspired workouts, ridiculously intense body building routines, and general glorification of pain. Even our recovery and regeneration techniques are prioritized by how painful they are. (Got a knot in your hip flexor? Go roll that sh!t with a baseball!)

This trend is a symptom of a much larger disease. We live in a culture obsessed with aggression, and it has found its way into every facet of our lives, even our workouts.

Exhaustion Is Not a Status Symbol

Well, exhaustion actually is a status symbol in our culture. And that’s the problem—we’re working and training ourselves to death. From a young age, we’re bombarded with the message that to be successful, we must work overtime, sacrifice our health, friends, even happiness and sanity to achieve what we want.


Being chronically exhausted is not the key to success. It’s a race toward disease and dysfunction. And in most cases, it causes suffering that is 100 percent preventable. Some people, like Dr. Meyer Freidman, the doctor who first identified the type-A personality trait, calls this western disease “the hurry sickness.”

We never say things like “I bet I can experience kidney failure before you!” But that’s how many of us behave. Even in the fitness industry, there are tons of people who look strong on the outside and are weak as sh!t on the inside. And do you know what we call them? Leaders. Because other people pay them good money to inherit their same warped and superficial understanding of fitness.

Our ‎cultural pathology can be summed up pretty easily: too much yang, not enough yin; too much doing, not enough being; too much work, not enough play; too masculine, not enough feminine.

How Does the Militarization of Fitness Affect Your Workout?

In every way possible. It affects your health, happiness, the sustainability of your program, and your ability to reach your goals.

Do you believe any of the following are true?

  • No pain, no gain. You have to suffer to get in shape.
  • More is always more. Duh.
  • Working out is not fun, but it’s an obligation.
  • If I don’t almost throw up, I’m holding back too much.
  • You’re only as good as your last workout.
  • I feel like a loser when I miss a workout.

If you answered yes, then you’re at the “exercise is war” understanding of fitness. And that’s fine—if you want to wage war on your body, go ahead. Many of us go through that phase. I spent a decade there, with plenty of joint casualties and war stories to prove it. So I’m not belittling you—I’m just saying that this isn’t the only way to train, and it sure as heck isn’t sustainable. And if you can benefit from my experience and mistakes, that would be swell.

So What’s the Other Option?

Well, there are many options. But one of them is to decide that learning about the body and what it takes to nourish, strengthen, and heal it is a lifelong process, adventure, exploration, and privilege, not a burdensome obligation, nor a military operation.

There are plenty of people who love dancing and dance their way to a new body. Others get a deep satisfaction out of practicing martial arts and kung fu their way to super fitness glory. Then there are the yogis, who use movement as a way to manifest their bodies greatness.

None of these perspectives are right or wrong, but they’re all worthy of being explored if you truly want a sustainable, comprehensive, and balanced movement practice. Depth and breadth of perspective, my friends. That’s why you’re here, reading this post and not one of those cheesy, superficial robot fitness sites.

Using Intensity Wisely and Normalizing Discomfort

There is a huge difference between using intensity wisely and using intensity compulsively. To reach your fitness goals, you will need to confront your limits and learn to handle discomfort. So don’t use this post as an excuse to take it easy all the time. In fact, that’s just as much of a trap as working out hard all the time.

Find the middle ground. Be OK with discomfort, and learn to interpret your body’s language, sensations, and signals, so you know which days you can/should push and which days you need to back off and recover. This is something you can’t outsource, and the better you get at listening to how your body feels, the easier it is to train hard, reach your goals, and avoid injuries and disease.

I Wonder…

Are you willing to destroy your body to look super hot at age 30? Or are you willing to take a deeper look, explore the “less is more” philosophy, let go of your “no pain no gain” programming, and let your health, strength, and goals evolve in a natural way so that you’re having new adventures and movement experiences well into your 90s?

All health and fitness goals require sustained motivation. It’s an adventure, not a destination, and you’ll enjoy the adventure way more if you make it your own instead of following the herd.

Now drop and give me 20 push-ups!

This post was was written by Jonathan Angelilli and was originally published on TrainDeep. Jonathan is many things: recovered addict, peaceful warrior, celebrity trainer, elite athlete, successful writer, humble teacher, loving student. Above all, he is an Exercise Alchemist™, someone who is passionate about the power of holistic exercise to transform you into the best version of yourself, and to transform the entire world.

Hope you enjoyed this article,

Coach Rob

Why You Are Getting Fat

The 3 Conditions that may explain “Why You Are Getting Fat”:

  • Dietary Excess
  • Low Energy Demand
  • High Insulin Concentrations


Are you wondering why your waistline is growing or why your arms are getting softer?? Well, it’s because you’ve created an environment (whether you know it or not) for this to happen. Weight gain, packing on the lbs., or whatever you want to call it is a physiological process that occurs under 3 basic conditions. Let’s take the mystery out of why you might be getting fat!! By understanding these conditions you will be better able to control this process and thus live a healthier and happier life.

Dietary Excess

This is a state when you are consuming more calories then you’re burning. These excesses can come from any food source, even good ones. You see, when the body is out of energy balance – in this case too many calories, your physiological system will begin to store energy (for that famine that’s never going to come). Eat too much and you will store fat. Your adipose cells (fat cells) will continue to grow and grow and grow!!

Low Energy Demand

This is the flip side to the first point. In this case you are exercising (moving) too little or for many of us, not exercising at all. This is what this lifestyle might look like:

  • Wake up and sit while eating breakfast (if you do eat breakfast)
  • Drive to work and sit at a desk
  • Drive to lunch and sit at a table
  • Drive home and sit in from of the TV while having dinner

As you can see, the theme here is inactivity via sitting, sitting, and more sitting. The take home point is this: YOU ARE NOT EXERCISING ENOUGH!! You haven’t created a high enough energy demand. It’s also possible to be active and still not have a high enough energy demand!! In this case, one will need to raise their level of physical exertion to higher intensities. Just because you are “working out” doesn’t mean its working. The body will not utilize or burn more energy when it has no reason to do so.

High Insulin Concentrations

Insulin’s role is to regulate metabolism by promoting the absorption of carbs, protein, and fat. In regard to fat, insulin does its job by causing fat to be stored rather than be used for energy. Under normal circumstances, this is all good and very important for optimal health. The problem occurs when insulin is too high. So, what are the conditions that produce High Levels of Insulin?:

  • Consuming a diet high in processed carbohydrates and sugars (High Glycemic Foods)
  • Consuming a diet low in fibrous type foods (veggies)
  • Consuming a diet high in fat
  • Not exercising enough



So now that you know the three main causes for weight gain, you now have an idea about where to place your focus. I want to encourage you to take the emotion and mystery out of losing weight and be as objective as possible. Get real with yourself and about your lifestyle!! The people that make the most impactful and lasting changes are those who tackle “disruptive” behaviors head-on. I’m not saying this is easy, but it is what needs to take place.

You can do this, now go get lean!!

Yours In Health and Fitness,

Coach Rob

For more information on Health, Wellness, Fitness, Motivation, and Lifestyle Please my blog @ http://www.R2FitnessandCoaching.com